That's sounds like it might be a bit of a trek from Rhode Island. I think majority of the trips leave from LGA and JFK, which probably will be the easiest commutes for you. The crossings into NJ are where the backups tend to happen. I'm on the 88 and most of our stuff is out of LGA. We have a bunch of stuff out JFK too and occasionally a few trips out of EWR. You'll probably want to avoid EWR that shouldn't be a problem for you.

Not 100% on the following but,
7ER is mostly out of JFK, but also has some LGA trips. It also fly a good amount of domestic as well. Word is top 20-30% of category can hold international more or less.

320 not too sure, but similar to the 88 with maybe a few more EWR trips. 88 and 320 tend to switch trips with each others' a categories throughout the year.

The 744 seems to be a really good deal especially for local guys. Small category and high time trips to some of the nicer destinations.

Not sure where your coming in seniority wise, but I'm guessing with your drive holding a line and minimizing low time trips is key.
Hope this helps, best of luck and thanks for your service.